Blue Ridge Fitness – CrossTraining

Instructional

Block 3: (Week 9)

Final week of HOTEL Cycle

Strength:

Re-integrate Pressing and Pulling

Olympic Lifting:

Integration of the “Jerk”

Conditioning:

Constantly Varied

Warm-up

Strength

Deadlift (3×5/75%)

(12m)

Gymnastics

CIRCUIT: 30/60 | 3rds

L-Sit Raise (Rings) (3xME/30s)

Rest: (60s) Between sets

Metcon

Metcon (Time)

(5RFT)

100m Sprint

10 Clapping Pushup

8 Jumping Lunge L/R=2

6 HR Pullup

4 Burpee 2 Bar 6″
CAP: (10m)